"Chillin" and "Grillin"
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Like almost everybody else I love char-grilled, fire-roasted, pan-fried and barbecued foods. It is the equivalent to summer flavor and outdoor fun. Unfortunately, the process of cooking foods this way creates substances called heterocyclic amines (HCA). Gasp!
These HCA's are mutagenic and carcinogenic molecules formed when food proteins and creatine (substances in muscle tissue) are exposed to high heat for a sufficient amount of time. Ingesting HCA's has been linked with higher rates of cancer. (see link below)
Thankfully, there are ways to reduce the formation of HCA's so you can get back to grillin' and chillin', and enjoying the summer festivities!
- Use lower heat and cook further away from the heating element (do not put meat directly onto the flame). You can also reduce flare-ups by spreading aluminum foil on the grill. Make small holes in the foil to allow fat to drain.
- Grilling, barbecuing, broiling and pan-frying are the main cooking methods that lead to the formation of HCA's. Lower levels are formed during baking and roasting. And, methods like stewing, simmering, braising and deep-frying only create negligible levels of HCA's. Keep this in mind and eat the foods with the lowest levels of HCA's most often, and the foods with the higher levels of HCA's less often.
- The highest levels of HCA's are found in muscle meats, and grilled chicken is the worst offender! Grilled chicken breast contains more than 10 times the amount of carcinogenic HCA's than red meat (See report on "Five Worst Foods to Grill").
- Vegetables and fruits do not form HCA's when cooked at high temperatures. Skewer meats with veggies and fruits to create healthier grilling options.
- Grill meats for less time. The longer the meat stays on the grill the more HCA's are created. Use smaller cuts of meat (reduces cooking time) and opt for medium or medium rare rather than well done. Partially pre-cook meat briefly in the microwave before grilling, to speed up grilling time.
- Flip meat frequently, which reduces the amount of carcinogens that arise.
- Try
a marinade. Some laboratory research suggests that even briefly
marinating meat significantly reduces the formation of HCAs.
The information about HCA's is troubling, but it does NOT mean you can never eat blackened, barbecued or char-grilled foods again. There is a certain amount of carcinogenic compounds the human body can handle, especially if we're combining it with antioxidant rich fruits and vegetables. It is when we eat excessive amounts of HCA laden food that can lead to health problems. Cook smaller portions of meat for shorter periods of time, and you can fully enjoy healthier grilling and summer fun!
Useful links: National Cancer Institute
American Institute for Cancer Research
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Recipes of the Month:
Grilled Fruit Kebabs
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ - 2 Tbsp. canola oil
- 1 tsp. ground cinnamon
- 2 firm red apples (such as Fuji), cored and cut into 1-inch pieces
- 2 firm-fleshed peaches, nectarines, or plums (or a mix), pitted and cut into 1-inch pieces
- 2 Tbsp. freshly squeezed lemon juice
- Four 1-inch thick slice of pineapple, cut into chunks
- 2 firm pears (such as Bosc), cored and cut into 1-inch pieces
- 2 bananas, cut into 1-inch pieces
Prepare the grill to medium heat. In a small bowl, stir together the canola oil, lemon juice and cinnamon. Spear the fruit onto 8 skewers. Brush the kebabs with the oil mixture and place on the grill rack.
Grill for 6 to 8 minutes, turning frequently until the fruit starts to brown.
Grilled Summer Squash
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- 2-3 yellow summer squash
- Olive oil
- Sea salt and black pepper
Cut squash lengthwise into 1/4 inch strips. Toss in a bowl with olive oil, a pinch of sea salt and black pepper and coat evenly. Cook on the grill for 3 minutes on each side. If you do not have an outdoor grill you can use a grill pan to achieve the same results. Lay squash across raised grooves and sear for 3-5 minutes on each side.
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Grilled Beets
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ - 6 beets, scrubbed
- 2 tablespoons olive oil or butter
- salt and pepper to taste
Preheat an outdoor grill for high heat.
Coat one side of a large piece of aluminum foil with cooking spray. Place beets and butter on foil or rub beets with oil; season with salt and pepper. Wrap foil over beets.
Place packet on the grill grate. Cook 30 minutes, or until beets are very tender. Allow beets to cool about 5 minutes before serving. You don't even need to peel to enjoy!
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